Dathan Ritzenhein

Page is routinely updated with new content. Information will be posted in latest to most recent training. Comments by Coach Brad Hudson may be included, with additional links  provided.

2009

10KM test

Workout #1 Lorane Highway 1km measured a few feet long 1 sec. per km –
10km specific Endurance test windy 15 m.ph. 47 degress/ rainy/ surface road with gravel. Flats/ heavy clothes from rain. Very heavy last 5. 15 x 1km 60sec. rec.

1. 2:52
2. 2:48
3. 2:47.7
4. 2:50.1
5. 2:48.0
6. 2:47.6
7. 2:48.3
8. 2:46
9. 2:46
10. 2:47
11. 2:48
12. 2:47.5
13. 2:48.8
14. 2:47.0
15. 2:47.3

After this workout I made a note 10km fitness better than ever. 27:15-20 A.r. Gate?

So this is why we thought 2:07 at london both the workouts were showing better endurance and better speed for 10km. Both the workouts were done solo and in heavy mileage 120-130 per week. After the 20miler he did develop a calf problem that lingered until London.

20M Progression

Workout # 2 Marathon specific Test measured long mile 1-2 sec.rane Highway — 2 beats below Aerobic Threshold

1. 5:07
2. 5:09
3. 5:07
4. 5:02
5. 5:07
6. 4:53
7. 4:54
8. 4:49
9. 4:58
10. 4:48
11. 4:45
12. 4:45
13. 4:49
14. 4:49
15. 4:52
16. 4:47
17. 4:55
18. 4:40
19. 4:43
20. 4:42 *** last few miles run faster to see what is in the tank, 4:53 avg. Heart-rate 173 Aerobic threshold

2008

December

Workout #1 on  200m indoor 1st track workout outside changing direction
(supposed to be tempo but snow and ice) Inside perfect cond.
10 x 1km

1. 2:52
2. 2:51
3. 2:51
4. 2:51
5. 2:49
6. 2:49
7. 2:49
8. 2:47
9. 2:46
10. 2:45 30 sec. rec. jog avg. 2:48

Workout #2  Indoor 200m outside changing direction 2nd workout

6 x 1600m 1st 4:31 6th 4:22 avg. 4:26 60 sec. rec.

avg. 27:30 ish(27:36) 2nd real workout since Olympic marathon solo flats

2007

May 7-12

• S. 1:45 w last 30-40 mod. 5:40
• M. 50min. easy+10xs.h. 50min. easy
• T. 20min. w.u. 5 x 1600m 4:30-4:16 3:00 rec. 20min. w.d 40min. jog
• W. 1:30min. easy 1/2 mod.
• T. 60min. easy 35min. easy
• F. 20min. w.u. 2 x15min./60 sec. float+ 10 x200m’s 30/30 20min. w.d.
• S. 45min. jog

April 29-May 6

• S. 1:40 w fast 20min. progression
• M. 50min. easy+8x s.h. 50min. easy
• T. 20min. w.u. 2 x 10 x400m’s 66/65 60sec. rec. 4:00 mn. sets 20min. w.d. 40min.jog
• W. 1:30min. easy-mod.
• T. 60min. easy 45min. easy
• F. 20min. w.u. 3 x10min./183 w rec. 4:00 min. mod 164 42min. continous 20min. w.d.
• S. off

April 22-28

• S. 1:40min. w last 20min. fast up Left Hand Canyon
• M. 50min. easy 50min. easy
• T. 20min. w.u. 3 x 15min. progressions/60sec jog/float 2-3-4 mmol ( 10 below-5 below-Threshold) 10min. w.d. 35min. easy
• W. 1:30min. easy-mod.
• T. 50min. easy+ 2-3 s.h.( first time doing short hills since injury) 50min. easy
• F. 20min. w.u. Fartlek Harper lake 5 x 6min. Threshold to current 10km 3:00 rec. 20min. w.d. 40min. easy
• S. off

April 15-21

• S. 1:30min. Magnolia w last 15min. mod.
• M. 45min. easy 45min. easy
• T. 20min. w.u. 3 x 10min./ 183/4:00mod. 164 42min. continous. 20min. w.d. 40min. easy
• W. 1:20min. last 40min. mod.
• T. 50min. easy 50min. easy
• F. 20min. w.u. 10 x 1km/ 60sec. threshold to current 10km Harper lake 20min. w.d. 40min. jog
• S. 45min. jog

April 8-14

• S. 1:20min. easy
• M. 40min. easy 2-3 easy strides 40min. easy
• T. 60min. progression ( 20e 20m 20 fast) 10min. easy 30min. easy
• W. 1:10min. 1/2 mod.
• T. 40min easy 4-5 strides 40min. easy
• F. 20min. w.u. fartlek 1-2-3-2-1-2-3-2-1- rec. mod. same 10min. w.d. 30min. easy
• S. 45min. easy jog

Before this week Dathan had been in Portland Oregon for 5 weeks of training on the anti- gravity treadmill at Nike (and Salazar’s garage). He was putting in 130 mile weeks using a mix of threshold and long intervals. He had put in his best winter ever and was extremely fit prior to the injury. Before the winter he had put in a huge base for him in getting ready for his debut Marathon. It is important to know the condition of the athlete prior to the training you see.